Allergic to Death Page 23

  Butterfly each tenderloin: Using a very sharp knife, preferably with a long, thin blade, slice almost, but not quite, all the way through each tenderloin along its length. Lay tenderloin open on cutting board. Place half of the filling along its length on one side, spreading evenly. Fold tenderloin pieces together and secure with toothpicks or kitchen twine. Repeat with second tenderloin.

  Heat 1 tablespoon of olive oil in sauté pan over medium to high heat. Brown tenderloin on both sides, approximately 5 minutes per side. (At this point you can remove the first tenderloin, add an additional 1 tablespoon of olive oil and brown second tenderloin, or you can wrap and freeze the second tenderloin for future use.)

  If your pan is oven safe, place pan and meat in oven (alternatively, transfer meat to an oven-safe baking pan) and bake for 1 hour or until internal temperature reads 160° on an instant-read thermometer.

  Allow meat to sit 5 minutes before slicing into 1-inch slices.

  Each tenderloin makes 4 servings, 8 servings total. 349 calories/serving.

  SERVING SUGGESTION: Orzo tossed with olive oil, Parmesan cheese, lemon zest and parsley.

  Chicken Tortilla Soup

  Craving Tex-Mex? This soup will surely satisfy but for far fewer calories and less fat than the typical Tex-Mex meal.

  1 medium onion, chopped

  2 garlic cloves, pressed

  1 tablespoon olive oil

  1 lb. skinless, boneless chicken breasts or chicken tenderloins cut into bite-sized pieces.

  1 4-ounce can of chopped green chilies

  1 15-ounce can diced tomatoes

  2 14.5-ounce cans reduced-fat chicken broth

  1½ teaspoons chili powder

  1 teaspoon ground cumin

  4 tablespoons flour

  ½ cup water

  1 15-ounce can black beans, drained and rinsed

  1 cup frozen corn

  Saute onion and garlic in olive oil until soft and tender, approximately 3 minutes. Add chicken, chilies, tomatoes, chicken broth and spices. Bring to a boil, reduce heat and simmer for 15 minutes.

  Mix flour and water to create a “slurry.” Add to soup and stir well. Add beans and frozen corn and simmer for 10 minutes more.

  If desired, top with low-fat or fat-free sour cream and baked corn tortilla strips: Cut corn tortillas in strips and place on baking sheet. Spray with fat-free cooking spray and bake at 400° until golden brown.

  Makes 6 servings. 190 calories/serving.

  This soup can also be made using leftover white meat chicken—just cut into bite-sized pieces and add with the beans and corn.

  Anytime Veggie Frittata

  This frittata is extremely versatile. You can substitute whatever vegetables you have on hand, and it can be made in advance and reheated in the microwave. It’s great for breakfast but also makes a wonderful lunch or light dinner.

  1 small onion, chopped

  1 cup frozen broccoli, cooked al dente

  1 cup sliced mushrooms

  3 slices Canadian bacon, diced

  1 tablespoon olive oil

  4 eggs, beaten

  Salt and freshly ground pepper to taste

  ¼ cup low-fat grated cheddar or Parmesan cheese

  Heat oven to 350°.

  Heat olive oil in oven-safe pan over medium heat. Add onion and sauté until soft, 2 to 3 minutes. Add broccoli, mushrooms and Canadian bacon and sauté briefly, 1 to 2 minutes or until mushrooms begin to turn golden.

  Beat eggs with salt and pepper and pour over vegetable mixture in pan, tilting pan to make sure eggs cover entire surface. Cook until bottom begins to set slightly, approximately 1 minute.

  Sprinkle with cheese and place pan in oven. Bake until top is puffed and beginning to turn golden, approximately 10 to 15 minutes. Cut into 4 wedges and serve.

  Makes 4 servings. 185 calories/serving.